Instructions:
- 1Start in a seated position on the floor with your legs bent at the knees and a kettlebell in each hand.
- 2Lean back so that the upper half of your body is on the floor, holding the kettlebells up at chest level.
- 3Alternately press one kettlebell up towards the ceiling, while keeping the other kettlebell in the starting position.
- 4Lower the elevated kettlebell back to starting position and repeat with the other hand.
- 5Continue alternating between arms for the desired amount of repetitions.
Tips:
- Keep your lower back pressed into the floor throughout the exercise.
- Ensure to keep your elbows slightly bent at the top of the movement to avoid strain on the elbow joints.
- Focus on using your chest muscles to push the kettlebell, not just your arms.
- Try to keep the movements slow and controlled at all times.
Kettlebell Alternating Press on Floor
The Kettlebell Alternating Press on Floor is a highly effective exercise designed to strengthen the muscles of the chest, specifically targeting the Pectoralis Major Clavicular Head and the Pectoralis Major Sternal Head. This exercise allows for a full range of motion while maintaining proper stability, making it suitable for various fitness levels.
Benefits of the Kettlebell Alternating Press
- Improves upper body strength and muscle definition.
- Enhances core stability due to the floor press position.
- Encourages balanced muscle development through alternating movements.
How to Perform the Kettlebell Alternating Press on Floor
- Begin by lying on your back on the floor with a kettlebell in one hand, positioned next to your shoulder.
- Press the kettlebell upwards until your arm is fully extended, then lower it back down.
- Switch to the other arm and repeat the movement.
Tips for Success
- Ensure your core is engaged throughout the exercise to maintain stability.
- Start with a lighter weight to master your form before progressing to heavier kettlebells.
- Keep your elbows close to your body to protect your shoulders while pressing.
Alternate Names
This exercise is sometimes referred to as the Floor Press with Kettlebell, which highlights its floor-based setup and the use of kettlebells for resistance.
Incorporate the Kettlebell Alternating Press on Floor into your workout routine to build strength in your chest muscles and improve your overall upper body stability. Happy lifting!